COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina
AO: Burleson
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC
THA THANG:
Run up all levels of garage and back down to start ladder. 8 cones made up the ladder. Once you completed the exercise at the cone, you ran up to level 2 and back down, always starting back at cone 1. There was a traveling exercise between each cone once exercise at the cone was completed.
Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Run back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Crawl bear to cone 8. Cone 8: Overhead press x 8 – Run back down
With 10 minutes left, cut the reps of completed exercises in half. No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.
MARY:
None
CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time
MOLESKIN:
Not much chatter as we were going at our own pace through the ladder. YHC was impressed to see 12 PAX join even in the lightening and rain. Hopefully, it was a challenging workout and we were spaced out enough to stay safe.
ANNOUNCEMENTS:
1. Stay healthy
2.